Past Your Prime

Pain-free living starts with understanding your tissue capacity.In this episode of Past Your Prime, our performance experts Craig Smith and Alex Keicher break down the "Risk vs. Benefit" analysis that every active adult needs to know in order to build a smart workout strategy. Learn why overcoming exercise pain requires knowing your limits before maxing out performance, especially for fitness after 40 or busy parents fitness. Tonight's episode will be the best guide on overcoming exercise pain, mobility training, pain management and maintaining a healthy lifestyle as an active adult.—WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – @craigsmithPT⁠

The crushing guilt of missing a workout. Tonight, we dive deep into the psychology of active adults and the 'slippery slope' that turns one missed session into a year on the couch. Whether you're focused on overcoming injuries and pain free living or simply maintaining fitness as an active adult: understanding the difference between quitting and recovering is key. In this episode of the Past Your Prime Podcast, pro volleyball player Alex Keicher and physical therapist Craig Smith discuss the 'bedtime knockout' and why your body sometimes forces a shutdown. We also touch how to identify physical cues that might be signs of overtraining. Don't let a blip in your routine stop your momentum. This is your midlife fitness comeback: learn how to operationalize your recovery, get back to the gym with confidence and refine a system so you can stay active for life.—WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – @craigsmithPT

Let's explore the intricate connection between lower back pain and athletic performance in this insightful new episode of Past Your Prime. Join hosts Craig Smith, a Physical Therapist and Strength Coach, and pro volleyball player Alex Keicher as they unravel how hamstring tightness and lower back pain can severely impact your mobility and overall sports performance.Discover why what feels like calf pain might actually be rooted in spinal irritation affecting your nervous system, leading to muscle shutdowns in critical areas like the glutes or quads. Traditional stretching will not be helping, and Craig shares expert physical therapy exercises, nerve flossing techniques, and hydration strategies for spinal discs that can accelerate recovery for athletes and keep you moving pain free.Whether you're dealing with recurrent hamstring strains, seeking hip and ankle mobility exercises, or just want to learn about effective strength and conditioning practices to stay active with injuries, this episode delivers practical advice tailored for active adults balancing fitness and family life. Tune in and learn how to manage pain, improve your recovery, and maintain a healthy lifestyle despite physical challenges.—WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – @craigsmithPT⁠#LowerBack #BackPain #BackPainRelief #PhysicalTherapy #NerveFlossing #InjuryPrevention #AthleticPerformance #LowerBackHealth #VolleyballRecovery #SciaticaRelief #MobilityTraining #SportsMedicine #RehabScience #CoreStability #GluteActivation #RecoveryTips #SandVolleyball #MuscleCramps #Biohacking #Durability #FitnessEducation #PastYourPrime #SmithPerformanceCenter #PastYourPrimePodcast

In this episode of the Past Your Prime Podcast, dive into the science of effective warm-ups and how they play a crucial role in sports injury rehab and athlete injury recovery. Hosts pro volleyball player Alex Keicher and physical therapist Craig Smith reveal why traditional stretching might be harming your performance and increasing the risk of injury. Learn about the RAMP protocol (Raise, Activate, Mobilize, Potentiate) and how it enhances mobility training, protects joints, and optimizes your nervous system for better athletic performance. Whether you're managing lower back pain, hamstring tightness, or trying to stay active with injuries, this episode offers actionable strategies to help you stay strong and pain-free as you age. Perfect for busy parents, fitness enthusiasts and active adults looking for effective recovery and injury prevention techniques.—WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – @craigsmithPT⁠

In this episode of the Past Your Prime podcast, pro volleyball player and pain-free living activist Alex Keicher and physical therapist Craig Smith delve into an essential sports movement for aging athletes and active adults overcoming injuries: jumping and landing. Today, athletes and busy fitness parents will learn how to protect their knees, lower back, and Achilles tendon from the "Landing Tax":  the physical toll of gravity every time you jump and land. Explore why mastering landing technique is crucial for injury recovery, especially for those experiencing hamstring tightness, lower back pain, or hip mobility challenges. Discover the difference between eccentric and isometric loading, and why landing softly is key to defending against ACL tears and other common injuries. Whether you’re navigating recovery as an athlete or balancing busy parenting with fitness routines, these mobility training and landing drills provide practical advice for staying active with injuries and promoting pain free living. Tune in to enhance your strength and conditioning and continue your fitness journey after 40 with confidence and safety!—WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – @craigsmithPT⁠

Are you an active adult striving for pain free living while juggling a healthy lifestyle?  In this comment section episode of Past Your Prime, we tackle essential fitness strategies and pain management techniques specifically designed for active adults. Wondering if stretching truly helps or if muscle soreness means you should ease up on your workouts? We dive deep into common myths surrounding stretching, muscle soreness, and their impacts on overcoming injuries and maintaining a healthy lifestyle.Explore the science behind fascia, Delayed Onset Muscle Soreness (DOMS), and the effects of under fueling during fasting on your performance. Our discussion provides practical guidance for managing pain and recovering safely, empowering you to live a stronger, pain free life. Plus, join us for some fun banter to find out if Craig Smith is actually a muppet or not! Tune in and embrace strategies that support your fitness journey and overall well-being!—WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – @craigsmithPT⁠

Are you struggling with intense muscle soreness after training? Today we are breaking down Pro Volleyball player Alex Keicher’s favorite physical experience (allegedly): DOMS - Delayed Onset Muscle Soreness.Does it truly hit harder as you get older?Is the famous “No Pain, No Gain” a lie all along?Does stretching, ice, sauna or forty packs of beer in one night TRULY help you walk again when experiencing severe DOMS?Plus, all the actual SCIENCE behind DOMS brought to you by yours truly Craig Smith! Let’s go!—WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – @craigsmithPT⁠

When we talk about “pain”, everyone has that “oh, crap” moment at least once in their lifetime. The moment where that excruciating pain takes over and everything feels that it is about to break.However, “feeling hurt” doesn't automatically mean “being harmed”. Experiencing pain does not necessarily mean getting injured.So today we are going to answer that one million dollar question: should you go to the gym… or to the emergency room?—WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – @craigsmithPT⁠

Today, we are talking about the body's foundation: the feet. Your feet don't care what sport you play or what activity you do. It cares if it can handle the load.Once again, it's all about physical capacity.This episode is for those keep taping their ankle and pretending everything is fine; for those who wonder if their shoes are helping or hindering them; for those who wants to know the secret of how the big toe is the key for vertical jump; and for those who have no idea that their feet might be the real reason why their lower back is screaming at them every day for exactly 23 hours and 51 minutes. Don't ask us about the remaining 9 minutes.Let’s get into it.—WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – @craigsmithPT⁠

Tightness. Stiffness. Inflexibility.Or some other loss of motion might be the most common complaint Craig hears after pain.But tightness is a description, not a diagnosis.So, if you came here hoping Craig would give you a new stretch for your ‘tight’ hamstrings… sorry, today, you will have the definitive answer to this question: “What do you actually mean by ‘tight’?”. Today, on this Past Your Prime Podcast episode, we will debunk this Tightness myth once and for all.----------------------------------------------WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex –⁠⁠ ⁠⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig –⁠⁠ ⁠⁠⁠⁠⁠⁠@craigsmithPT⁠

Today we’re talking about returning to playing sports.Most people don’t quit because they’re lazy, they quit because something keeps breaking, hurting, or derailing them. And, most importantly, they don’t know how to develop a better standard, realistic timelines or a plan that doesn’t assume they’re still 21 and sleeping ten hours a night.If you need help figuring out how to stop restarting your favorite sport every six months, whether you’re training in rehab mode or high-performance mode, this episode is for you.----------------------------------------------WELCOME TO PAST YOUR PRIME!The podcast for active adults balancing fitness, family, and real life.Each episode, hosts Craig Smith (Physical Therapist, Strength Coach & Life Professional) and Alex Keicher (Pro Athlete, Busy Dad & Physically Broken) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free... even when life gets chaotic!💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex –⁠⁠ ⁠⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig –⁠⁠ ⁠⁠⁠⁠⁠⁠@craigsmithPT⁠

Why every time one thing starts to feel better, something else decides to hurt? Is that bad rehab? Or is that actually how bodies work? Because if you’ve ever felt like rehab turns into "injury whack-a-mole", where you fix one problem and another one pops up... well, this Past Your Prime episode is for you!Craig’s has seen this pattern constantly, especially with foot injuries, and today we’re putting a name to it: Layered Pathology. Let's break it down together, and understand why this doesn’t mean you are broken... or doing something wrong.Check out our blog: Why rehab feels like chasing injuries ----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex –⁠⁠ ⁠⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig –⁠⁠ ⁠⁠⁠⁠⁠⁠@craigsmithPT⁠

Alright, folks: you know the drill. You are scrolling through YouTube, Instagram, TikTok, YouNameItNewSocialMediaHere and what not.Then, you see the shiny and new fitness influencer of the hour telling what exercise you shouldn’t do in fifteen seconds or so. No context, no explanation, no nuance or even logic. Just Doomsday talk: do a deadlift and you will DIE A TERRIBLE DEATH AND THE UNIVERSE WILL EXPLODE!!!Well, it's time to go through the five most controversial exercises in 2026: should you do them? Should you avoid them? Are there alternatives for these exercises? Or should you make them even HARDER? Well, let’s find out together in this brand new episode of Past Your Prime.----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Read more about our take on the 5 most controversial exercises👉 Debunking the 5 Most Controversial Exercises in 2026Follow us on Instagram:📲 Alex –⁠⁠ ⁠⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig –⁠⁠ ⁠⁠⁠⁠⁠⁠@craigsmithPT⁠

Craig often thinks about the New Year as another point in time to analyze, commit, and change his current system. At this time of year, he spends about 50% of his time discussing goals.  Alex, on the other hand, spends 90% of his time getting hurt.Most New Year's resolutions are not goals - they are challenges. On this episode of Past Your Prime, we get back to the useful framework of identity, meaning, direction, and system. And we're gonna help you start your new chapter with a BANG!----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex –⁠ ⁠⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig –⁠ ⁠⁠⁠⁠⁠⁠@craigsmithPT⁠

It's the holiday season and your New Year’s Resolutions are that you are going to be more active in 2026.But you have done this a million New Year’s before, haven't you? And being more active felt worse… until you eventually quit, anyway. This is Exercise Hell: when movement consistently makes you feel worse, not better.In today’s episode we will dive deep into how to avoid this Hell altogether and what strategies to apply if you find yourself in this situation. But one thing is for sure: after this episode, you will be able to finally stay committed to your New Year’s Resolutions in 2026.The goal isn’t to fall in love with exercise. The goal is to stop being punished by it and get the best bang for your buck.----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠⁠⁠@craigsmithPT⁠

Imagine the following scenario: you are someone who likes to lift and/or exercise. One day, you have a mild lower back pain and it is not even clear which exercise did this to you! After two weeks you notice more symptoms with higher-intensity exercise. You reduce your activity for about a month or so and avoid things that cause pain but try to stay active.Then, you go back to your original daily routine and feel good over the course of several weeks.But then you have another lower back pain incident. This repeats over the course of weeks, months or even years, sometimes with longer gaps in between but you eventually stop lifting at higher weights or you avoid specific exercises. And that list seems to be growing!Wanna know what the hell happened? Watch today's episode to find out!----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠⁠@craigsmithPT⁠

Artificial capacity is everywhere — shoes, braces, taping, sleeves, supports, straps, and all the tools we slap on our bodies to perform, recover, or just survive daily life. The problem isn’t the tools. It’s using the wrong one at the wrong time.In this episode, Craig breaks down how artificial capacity really works, why it matters, and how misunderstanding it leads to recurring injuries, chronic setbacks, and getting stuck in the doom loop. Alex runs through his growing inventory of braces, and together they walk through how to actually use these tools intelligently — from diagnostics, to load management, to performance.We also cover one of the most misunderstood running injuries: plantar heel pain that’s actually coming from the flexor digitorum brevis (FDB), and how artificial capacity fits into diagnosis and treatment.Topics:• What artificial capacity actually is• The five correct ways to use these tools• Load management vs full unloading• Why a crutch is not the same as a boot• How runners underuse and overuse the wrong tools• A full FDB case example using taping, load management, and progression• How artificial capacity fits into the SPC Phase System----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠@craigsmithPT⁠

Most active adults don’t break down because of one bad workout or a single unlucky twist — they get trapped in a doom loop, a cycle where tissue capacity slowly drops below daily intensity. Once that flip happens, even “normal life” keeps making things worse.In this episode, Craig & Alex break down how the doom loop forms, the subtle signs you’re in it, and—most importantly—how to get out before your world shrinks into compensations, bracing, KT tape, and frustration.You’ll learn:Why high performers are more likely to fall into the doom loopHow tissue, physical, and energy capacity interactThe hidden triggers you’re missing every dayWhy treatments alone don’t get you outThe role of the therapeutic gap in escaping the spiralThe biggest mistakes that keep people stuck for months (or years)If you’ve felt like you’re doing less and less but hurting more and more, this episode is your roadmap out.----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠pastyourprime.com⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠@spikerkeicher⁠⁠⁠📲 Craig – ⁠⁠⁠@craigsmithPT⁠

Most active adults think recurring injuries mean they’re “getting old” or “overdoing it.”But the real problem is almost always the same: your physical capacity has outpaced your tissue capacity—and the mismatch keeps blowing you up.In this episode, Craig breaks down exactly what that mismatch is, why strong and motivated people are the most vulnerable, and how hidden triggers, delayed feedback loops, and high tolerance can mask the problem until it becomes a flare-up cycle.We cover:Why you feel strong but keep getting hurtHow physical capacity (skills, strength, coordination, mentality, habits) develops faster than your tissues can adaptHow delayed symptoms trick you into thinking workouts were “easy”Why injections, rest, and symptom-masking treatments don’t fix the root issueMechanical capacity vs the body’s threat-detector system (threshold & tolerance)The classic pattern of people who fall into this mismatchThe real signs you’re in the mismatch—even if you think you’re “training smarter”The four-step process for actually fixing itHow this mismatch leads directly into the Injury Doom LoopIf you’ve ever felt like you’re one workout away from another setback, this episode will finally explain why—and what to do next.----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠pastyourprime.com⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠@spikerkeicher⁠⁠📲 Craig – ⁠⁠@craigsmithPT⁠

Knee pain during squats and lunges isn’t just “getting older” — it’s usually a specific structure or control problem that can be identified and fixed.In this episode, Craig Smith, PT, and pro volleyball player Alex Keicher break down the most common causes of knee pain and what to do for each one. They cover how to tell the difference between a joint issue, a tendon problem, or patellofemoral pain — plus why co-contraction and glute inhibition can make your knees feel tight even when nothing’s torn.You’ll learn:The key differences between knee joint, tendon, patellofemoral joint, and meniscus pain.Simple self-tests to narrow down which structure is irritated.The best interventions for each:Traction for the jointCross-friction and load for the tendonIsometrics or pain-free zones for patellofemoral painHeel lift and temporary extension limits for anterior horn meniscus irritationHow to fix “tight” squats caused by co-contraction and gamma-loop dysfunction.How to reset glute activation and rebuild smooth movement patterns with sit-to-stand drills.Craig’s four-step framework to eliminate knee pain and reload your system safely.If your knees ache every time you squat, this episode gives you the roadmap to understand what’s really going on — and how to move pain-free again.----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠pastyourprime.com⁠Follow us on Instagram:📲 Alex – ⁠@spikerkeicher⁠📲 Craig – ⁠@craigsmithPT

Most people think back pain means something is “out of place.” But recurrent low back pain isn’t a structural problem—it’s a capacity problem.In this episode, Craig and Alex dig into why back pain keeps coming back, why stretching often makes it worse, and how to rebuild the ability to handle load again.They cover:• The real cause of recurrent low back pain (tissue capacity mismatch)• Hidden triggers like sitting, exercise timing, and regional weakness• Why “feeling better” isn’t the same as healing• How to use traction, soft tissue work, and coordination training safely• The difference between activation, strength, and endurance• How to maintain your progress using the “therapeutic gap”If your back keeps flaring up no matter what you do, this episode will finally help you understand why—and what to change for lasting relief.----------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 pastyourprime.comFollow us on Instagram:📲 Alex – @spikerkeicher📲 Craig – @craigsmithPT

Most people think shin splints are just part of running. But “shin splints” isn’t a diagnosis—it’s a location.In this episode, Craig and Alex break down what’s really happening when your shins hurt, why rest rarely fixes it, and how to rebuild the ability to absorb force.They cover:• The two main causes—medial tibial stress syndrome and posterior tibialis overload• Why “overpronation” isn’t the problem (it’s pronating too fast)• How force absorption errors lead to recurring pain• The role of taping, bracing, and load management• When to use tools like orthotics—and when they become crutches• How to actually fix the root cause and get back to running pain-freeIf you’ve dealt with shin splints that never seem to go away, this episode will finally make sense of why.____________________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠⁠⁠⁠@craigsmithPT⁠

Our second Past Your Prime comment section is here — where we take your comments from Spotify and YouTube and turn them into full conversations.In this one, we cover everything from dietary fiber to what actually happens when tissues are injured, joint replacement training tips, and even the wild mechanics of reverse shoulder replacements. We also get into cramping, neuromas, and the connection between the foot and Achilles tendon.Basically — if you drop a comment, we’ll talk about it.What we hit in this episode:Fiber intake and Alex's bean strategyWhat “tissue damage” really meansTraining tips after knee, hip, and shoulder replacementsReverse shoulder replacement (and why it’s so different)Flexor digitorum brevis, neuromas, and cramping connectionsWhy fast “fix knee pain” videos are clickbait (yep, we said it)Craig’s family vs. Alex’s family in the comment section battleKeep the comments coming — we’ll keep breaking them down.

Most people think challenges like 75 Hard are just about willpower or discipline. At Past Your Prime, we see them differently: they’re a way to stress test your system—to find out if your daily habits, identity, and direction actually hold up under pressure.In this episode, Alex and Craig break down:What really makes 75 Hard difficult (hint: not the workouts).How challenges reveal cracks in your system.The identity shifts that stick long after the challenge ends.Why 75 days is the sweet spot for habit change.The “keep, adjust, drop” lessons Craig took forward.How to build quarterly challenges with washout months that refine your system.Challenges aren’t about checking a box. They’re about refining your system and proving who you want to be—one challenge at a time.____________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠⁠⁠@craigsmithPT⁠

Most people think once they’re pain free, the problem is solved. But pain free doesn’t mean inhibition free. Muscle inhibition—the silent limiter that keeps certain muscles from firing—can stall your progress, cause recurring flare-ups, and make workouts feel harder than they should.In this episode of Past Your Prime, Craig and Alex break down:What muscle inhibition really is (and why it lingers after rehab)The difference between the rehab gap and the therapeutic gapKey signs that your muscles aren’t firing (tightness, cramps, plateaus)Why you can test strong on the table but fail under loadCommon muscles that shut off (glutes, quads, rotator cuff, foot stabilizers)How to build warmups that screen and fix inhibition before trainingWhy “pain free ≠ firing on all cylinders”If you’ve been doing the work but keep hitting the same wall, this episode shows you the hidden reason—and how to clear it.💡 Takeaway: Use your warmup as a daily screen. Treat the joint, wake up the right muscle, clear trigger points, and test your key signs.____________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠⁠@craigsmithPT⁠

Some treatments feel amazing in the moment—but are they actually helping you recover, or just keeping you stuck?In this episode of Past Your Prime, Alex and Craig dig into “triggers hiding as therapy,” the hidden danger of unverified treatments that mask symptoms without building capacity. From stretching to massage guns to even certain injections and surgeries, they unpack why so many popular approaches provide short-term relief but can lower your tissue capacity in the long run.You’ll learn:Why the real goal of therapy is to close the rehab gap (tissue vs. physical capacity).How to spot the difference between pain relief and true progress.Common “hidden triggers” that feel good but can make you worse.The tools Craig uses in clinic to verify if a treatment is actually building capacity.Why relying on a treatment just because it feels good is one of the biggest traps in rehab.💡 Don’t just feel better—get better.____________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠@craigsmithPT⁠

Most people believe rest = healing = problem solved. But if you’ve dealt with the same injury over and over, you already know the truth: taking time off usually makes things worse.In this episode of Past Your Prime, Craig Smith (PT & life professional) and Alex Keicher (pro athlete & busy dad) break down:Why time off creates “fake improvement” and the dreaded doom loopWhen rest actually works (and when it doesn’t)The difference between tissue capacity and exercise capacityHidden triggers that keep injuries coming backHow to create a therapeutic gap where healing outweighs irritationPractical strategies like lateralization, cool-downs, and trigger managementWhether you’re a weekend warrior, a parent trying to stay active, or someone tired of the same injury cycle, this episode will help you understand why rest alone won’t fix the problem—and how to finally break free.____________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠@spikerkeicher⁠⁠⁠📲 Craig – ⁠⁠⁠@craigsmithPT⁠

Old injuries that never seem to stay gone?Taking time off, stretching harder, or grinding through ibuprofen won’t break the cycle. If you keep re-irritating the same spots, it’s not because you’re weak or unlucky—it’s because your programming isn’t addressing tissue capacity and you’re ignoring the feedback that matters.In this episode of Past Your Prime, Craig uses Alex as a live case study to show how recurring injuries happen and—more importantly—how to stop them. We dig into the body inventory, needs analysis, and therapeutic gap to build a framework that actually reduces flare-ups and keeps you on the court, field, or trail.You’ll learn how to set up training that builds resilience instead of breakdowns, why key signs are non-negotiable, and why warm-ups and cool-downs are more than box-checking—they’re your chance to test and reset your body so it recovers stronger.In this episode:– Why old injuries keep coming back (and why “time off” isn’t the fix)– How to use a body inventory and needs analysis to prioritize what really matters– The concept of the therapeutic gap and why athletes with high physical capacity are at higher risk– Why warm-ups and cool-downs should revolve around your key signs– How to design a simple, two-day program that builds tissue capacity without triggering flare-ups– Why avoiding unforced errors in the gym is the key to staying competitiveIf you’re tired of living in flare-up mode and want to finally build confidence in your body again, this one’s for you.____________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠pastyourprime.com⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠@spikerkeicher⁠⁠📲 Craig – ⁠⁠@craigsmithPT⁠

“Ever pushed through a workout just because it was on the plan—only to pay for it later?Most athletes and lifters know the trap: the program says one thing, your body says another. That’s where autoregulation comes in.In Episode 35 of Past Your Prime, Alex and Craig break down how to adjust a structured program in real time without losing progress. Alex shares what he’s been hearing about “intuitive exercise,” Craig explains why skill and measurement matter, and together they walk through the tools you can actually use to autoregulate training—so you know when to regress, lateralize, or progress.In this episode:– Why rigidly sticking to a plan often backfire– The difference between intuitive exercise and autoregulation– Key autoregulation tools: RPE, reps in reserve, fatigue response levels, and key signs– How to use tissue, energy, and exercise capacity to guide decisions– Regression, lateralization, and progression explained– Real-world examples from Alex’s training and injuries____________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠pastyourprime.com⁠⁠Follow us on Instagram:📲 Alex – ⁠@spikerkeicher⁠📲 Craig – ⁠@craigsmithPT

Still jumping, landing, and lifting—but your knees don’t feel the same?In this episode, Craig and Alex break down the 5-Level Framework for keeping your knees healthy, strong, and pain-free—especially if you’re an active adult dealing with old injuries, stubborn swelling, or a history of patellar pain.Whether you’re playing pickup sports, chasing kids, or just want to train without blowing out your knees, this episode walks you through exactly what to fix—and in what order.You’ll learn how to spot silent breakdowns like quad inhibition, why force absorption matters more than power production, and how smart loading (not fancy exercises) keeps you in the game.In this episode:– The 4 non-negotiables for knee health– Why quad inhibition quietly ruins your performance– How to test if your muscles are “shut off” (and what to do)– Force absorption vs. power: why it’s the missing link in injury prevention– Movement patterns that wreck your landings– Why “fixing your glutes” isn’t always the answer– How to spot faulty movement (valgus, stiffness, asymmetry)– Real recovery strategies (not just ice and tape)– Why weekly and monthly load planning matters more than random rest– How to stop masking symptoms—and start managing your knee____________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.Each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠pastyourprime.com⁠Follow us on Instagram:📲 Alex – @spikerkeicher📲 Craig – @craigsmithPT

When everything hurts, most people just try to push through—or give up altogether. But there’s a better way.In this episode, Craig and Alex introduce the Body Inventory: a 5-question system to map out your current and past injuries, identify hidden compensations, and finally train with clarity instead of fear.Whether you're dealing with persistent pain, old injuries that keep flaring up, or movement patterns you didn’t even realize you were avoiding, this episode gives you a structured way to stop guessing and start managing your body.You’ll learn why most active adults confuse pain tolerance with pain threshold, how sensitization develops over time, and what it really means to feel fragile—but not broken.Craig and Alex walk through real examples (including Alex’s wrist injury) to show you how to turn scattered symptoms into a focused plan—and why your warm-up, key signs, and self-awareness matter more than any quick fix.In this episode:– Why pushing through pain leads to fragility, not resilience– The difference between pain tolerance and pain threshold (and why it matters)– How sensitization makes your body react more to less– The 5-question Body Inventory framework– Why forgotten injuries still matter– How to identify key signs for monitoring progress– What to do when your symptoms don’t respond to treatment– Why most warm-ups are too long and miss the point– How to build a plan around your body's real limits—not your ego– What it means to be untracked (not broken)____________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 pastyourprime.comFollow us on Instagram:📲 Alex – @spikerkeicher📲 Craig – @craigsmithPT

Why Do Your Hamstrings Always Feel Tight? (It’s Not What You Think)Everyone thinks tight hamstrings mean they need to stretch—but what if that’s making the problem worse?In this episode, Craig and Alex dismantle the myth of hamstring tightness and reveal 15 different causes behind that chronic, nagging sensation. From nerve tension and faulty motor patterns to movement compensation and fatigue, this episode digs into the complexity behind a deceptively simple symptom.You’ll learn why stretching usually backfires, how altered neuromuscular states develop, and what to actually do if your hamstrings always feel lit up—even if you’re strong and well-trained.Craig and Alex walk through a 5-part clinical framework that flips the typical approach on its head, so you can stop chasing symptoms and start solving the real problem.In this episode:– Why “tight hamstrings” is almost never a hamstring problem– The 15 causes behind hamstring tightness (and how they overlap)– Why static stretching often makes symptoms worse– The role of neural tension, cramping thresholds, and lumbar referral– How movement patterning overloads the hamstrings– Why DOMS in one muscle is a warning signal– The difference between strength and control– What to do instead of stretching (starting with a prone glute squeeze)– How to test whether your glutes are actually working– Why your squats might be training dysfunction, not fixing it_________________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – @spikerkeicher📲 Craig – @craigsmithPT

Three NBA players tore their Achilles in the Finals. Was it just bad luck?In this episode, Craig and Alex break down why Achilles tendon ruptures aren’t freak accidents—they’re predictable failures of the kinetic chain. Using high-profile injuries like Tyrese Halliburton’s, they dig into the real risk factors: fatigue, inhibition, missed warning signs, and poor load absorption mechanics.You’ll learn how a passive structure like the Achilles ends up overloaded by upstream breakdowns, why “calf strain” is often a misleading diagnosis, and what athletes and coaches should be doing to prevent catastrophic injury—before it happens.We explain the mechanism behind Achilles ruptures, the role of subclinical inhibition, and why even the strongest, most skilled athletes are still at risk without recovery and reactivation strategies.In this episode:– Why Achilles ruptures happen in one consistent movement pattern– How fatigue and inhibition shift force into the Achilles– What the ACL and UCL teach us about kinetic chain failure– The difference between muscle weakness and muscle inhibition– Why “calf strain” is a vague and misleading diagnosis– What Halliburton's injury tells us about hidden risk– How to use key signs to prevent overload injuries– Why your plantar intrinsics (foot core) matter more than you think– When to check for joint effusion and movement compensation– Why overtraining without an off-season is killing longevity in sport________________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free—even when life gets chaotic.💡 Learn more, access resources, and join our community:👉 ⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠Follow us on Instagram:📲 Alex – ⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠⁠@craigsmithPT

Thinking about trying 75 Hard?This episode isn’t about masochism, punishment, or proving how tough you are. It’s about building systems that align with your identity, meaning, and direction—then testing those systems under stress.Craig shares why he’s committing to 75 Hard (with a twist), how he’s using it to refine his habits, reduce decision fatigue, and strengthen boundaries as a business owner and clinician. This isn’t about suffering—it’s about structure, self-awareness, and execution.Alex plays devil’s advocate, throws in a few champagne jokes, and tries to tempt Craig off the rails… but also digs into the deeper purpose behind the challenge.If you’ve been curious about 75 Hard—or want to build your own high-performance system without burning out—this episode is for you.In this episode:– Why Craig is using 75 Hard to stress-test his personal system– The difference between suffering and strategic challenge– How to create boundaries when work and home life blur– Craig’s unique version of 75 Hard (with added deep work)– Why alcohol became a "work edge" and how he’s replacing it– How block scheduling creates freedom, not rigidity– Building support systems: from Sarah to social accountability– Alex’s favorite role: professional saboteur– Real strategies for executing a structured plan– Using 75 Hard to increase leverage, not just willpower___________________________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠⁠Follow us on Instagram: 📲 Alex – ⁠⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠⁠@craigsmithPT⁠

Feeling tight all the time?You might not need more stretching—you might need better movement, load management, and a new way to understand what “tightness” actually means. In this episode, Craig and Alex challenge the cultural obsession with stretching and unpack why static stretching is often overrated, misused, and even harmful when dealing with pain, injury, or performance goals.We break down the real reasons people feel tight, why stretching doesn’t make you more flexible, and what to do instead if you want to move better, stay pain-free, and keep training as you age.In this episode:– Why tightness is a sensation—not a diagnosis– The 9 reasons you might feel tight (and why stretching won’t fix them)– How stretching masks useful symptoms and delays recovery– When stretching actually makes injuries worse– The problem with hypermobility and “feeling tight”– Why static stretching reduces power and performance– When stretching is appropriate (rare, specific cases only)– Alternatives to stretching that build real mobility and control– Craig’s concept of Sensory Motor Tightness Syndrome– How to rethink your warm-up, cool-down, and mobility work___________________________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠Follow us on Instagram: 📲 Alex – ⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠📲 Craig – ⁠⁠⁠⁠@craigsmithPT⁠

Medial ankle pain? You might be dealing with a posterior tibialis injury—and not just a “flat foot.” In this episode, Craig and Alex break down why so many people miss the real cause of their foot pain and how the wrong rehab strategy leads to chronic issues. We cover structure vs. function, key signs, overpronation myths, and how to use taping and bracing to offload the post tib tendon without relying on orthotics forever.In this episode:– What the posterior tibialis does—and why it matters– Key signs and testing for post-tib tendinopathy– How foot structure (flat vs. rigid) influences injury risk– Why taping and bracing work (and how to use them right)– The 5 levels of artificial stabilization– Common rehab mistakes with post-tib pain– When orthotics become a crutch– Progressing to long-term load tolerance🛠 Tools Mentioned:▶️ Modified Low Dye Taping – How To Guide▶️ Ankle Compression Wrap – Setup Instructions___________________________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠pastyourprime.com⁠⁠⁠Follow us on Instagram: 📲 Alex – ⁠⁠⁠@spikerkeicher⁠⁠⁠📲 Craig – ⁠⁠⁠@craigsmithPT

Why does your injury keep coming back—even after rehab? In this episode of Past Your Prime, Craig and Alex break down the “Rehab Gap”: the vulnerable zone between feeling better and actually being better. If you’ve ever stopped rehab too early, mistook fitness for readiness, or blown yourself up trying to return to activity, this episode is for you.They unpack:Why symptoms disappearing doesn’t mean the injury is resolvedThe difference between tissue capacity and exercise capacityWhat the rehab standard actually looks likeHow the therapeutic gap explains your plateauThe full checklist for graduating from Phase 3 and avoiding reinjuryWhether you're managing a bum knee, cranky wrist, or recurring back pain—this episode helps you cross the Rubicon and stay in the game.✅ Phase 3 Completion Checklist: Are You Ready to Cross the Rehab Gap?Use this checklist to assess whether you're ready to move from rehab to full performance:Key signs are clear and improving – You can track progress and responses to activity.You tolerate higher volume and intensity – No delayed flares (12–72 hours) or end-of-week crashes.Your home plan includes progressive loading – You’re actively increasing load and complexity.You’ve reintroduced key real-life triggers – And your body handles them without setbacks.Artificial stabilization is minimal – Bracing, taping, or aids are now used only as training/performance tools.Tissue and fatigue responses are stable – You know what your body can handle and can adjust as needed.You can manage flare-ups independently – Without relying on providers, meds, or external tools.You’ve kept your therapeutic gap – You’re still doing what helps, even as you feel better.If you're missing one or more of these, you're likely still in Phase 3. Stay there, keep building tissue capacity, and monitor your feedback loops.Mentioned in the Episode:Craig’s 4 signs of a healthy kneeDwyane Wade and the failure of elite rehab systemsTissue response levels and flare-up timingThe 3 Capacities Model (energy, tissue, exercise)Artificial stabilization levels (crutch → performance aid)How to stop confusing pain relief with actual readiness___________________________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 ⁠⁠pastyourprime.com⁠⁠Follow us on Instagram: 📲 Alex – ⁠⁠@spikerkeicher⁠⁠📲 Craig – ⁠⁠@craigsmithPT

Ever tried adding plyometrics—only to end up sore, flared up, or frustrated?In this episode of Past Your Prime, Craig and Alex explain how to reintroduce plyometric training without blowing yourself up. Whether you’re returning from injury, trying to get more explosive, or just want to stay athletic as you age, this conversation gives you a clear roadmap for success.They cover:– What the stretch-shortening cycle (SSC) really is– How plyos train both your nervous system and your tendons– The most common mistakes people make when adding jump training– The foundational movements and phases you must own first– How to progress: landing → control → power– Why cramping might get worse before it gets better– Craig’s rules for volume, frequency, and intensity– Real-world examples from rehab and sportIf you’ve ever skipped the “boring” prep and paid for it later, this episode will show you how to do plyos the smart way—without wrecking your knees, aggravating old injuries, or derailing your training.___________________________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 ⁠pastyourprime.com⁠Follow us on Instagram: 📲 Alex – ⁠@spikerkeicher⁠📲 Craig – ⁠@craigsmithPT

Why do you feel fine during a workout… only to wake up sore, stiff, or wrecked the next day?In this episode of Past Your Prime, Craig and Alex break down a powerful clinical tool: the 3-Capacity Model, which helps you identify what’s actually limiting your progress—and what’s setting you up for injury, burnout, or flare-ups.They cover:The difference between energy capacity, tissue capacity, and exercise capacityWhy most people train the wrong one (and don’t realize it)How to use the 6-level response scale for fatigue and painWhy workouts that feel good can still backfireCase studies: a breast cancer survivor, a college runner, and a retired firefighter trying to get back on trackIf you’ve ever said, “I don’t get why I’m sore—I didn’t even push that hard,” this episode will change how you think about fatigue, injury, and sustainable performance.🎧 Subscribe to catch all future episodes___________________________________________________Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 pastyourprime.comFollow us on Instagram: 📲 Alex – @spikerkeicher📲 Craig – @craigsmithPT

How to Understand and Manage Flare-Ups Without Panic, Quitting, or Starting OverYou’ve been putting in the work. Things were feeling better. Then suddenly—pain’s back. You’re spiraling, questioning your diagnosis, and wondering if you’re just broken.In this episode, Craig and Alex unpack the real reason people relapse—even when their rehab was working. Spoiler: it’s not always about the diagnosis. They break down the four most common flare-up triggers, how to rebuild your therapeutic gap, and why managing your system matters more than chasing new treatments.Whether you’re dealing with back pain, a cranky knee, or a wrist that won’t cooperate, this episode will help you stop panicking and start progressing again.In this episode:The 4-step flare-up checklistHow activity creep ruins recoveryWhy your system is “perfect” for your current outcomeHidden triggers and the trap of familiarityUsing flare-ups to build mastery and autonomyWhy identity mismatches can sabotage rehabIf you’ve ever felt like you were doing everything right and still backslid—this is for you.—Need help managing pain, rebuilding capacity, or figuring out your rehab system?Explore more at pastyourprime.comFollow us on IG:Alex – @spikerkeicherCraig – @craigsmithPTPast Your Prime is the podcast for active adults balancing training, rehab, family, and real life. Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic.

You didn’t fail 75 Hard. Your system did.In Episode 23 of Past Your Prime, Craig and Alex take a hard look at the viral 75 Hard challenge — and flip the narrative.Most people assume 75 Hard is a test of willpower and mental toughness. But Craig argues it’s something more revealing: a full-body audit of your life systems.Why can’t you drink a gallon of water a day without panicking about your next bathroom break? Why does one skipped workout derail your whole week? Why does not drinking at a party feel like social exile?It’s not because you’re weak. It’s because your system isn’t built to support the behavior you’re trying to change.This episode blends real-life struggles (Alex’s flare-ups, Craig’s wine-based work edge) with honest coaching on identity, habit design, and long-term self-management.We cover:– What 75 Hard really tests (spoiler: it’s not discipline)– Why water intake is the perfect hidden systems test– How alcohol becomes a "work edge" and social ritual– The difference between identity-based change and white-knuckle effort– Why vacation, work, and family life sabotage hard rules– What to track before starting a challenge like this– How to audit your current system before it break– Why willpower will always lose to frictionResources:👉 Visit pastyourprime.com for tools, training programs, and recovery systems designed for real life.Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life.Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic.💡 Join the community: pastyourprime.comFollow us on Instagram:📲 Alex – @spikerkeicher📲 Craig – @craigsmithPT

No knee pain? You might still be failing rehab.In Episode 22 of Past Your Prime, Craig and Alex break down the most common mistake in knee recovery: assuming that once the pain is gone, you’re ready to get back to life. Spoiler—your knee disagrees.Using Alex’s recent flare-up as a case study, Craig explains why true recovery depends on more than just how your knee feels. You’ll learn the four metrics every athlete and active adult needs to pass before getting cleared: full extension, no swelling, full flexion, and quad strength.They also dig into the real reason cortisone shots create long-term problems, how swelling shuts down your quad, and why glute training isn’t the fix everyone thinks it is.Whether you're recovering from injury or just want knees that last, this one’s a must-listen.We cover:– Why "pain-free" doesn’t mean "problem-free"– The 4 clinical signs you need to clear before resuming activity– How to test your own knee extension– What joint swelling does to your quad (and how to reverse it)– Why cortisone can feel like a miracle—and still ruin your joint– How to create a positive rehab loop (instead of a doom loop spiral)– The real role of glutes in knee recovery– When to use heel lifts, ideal knees, and quad primersResources:👉 Check out pastyourprime.com for knee tools, training programs, and recovery content.Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life.Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic.💡 Join the community: pastyourprime.comFollow us on Instagram:📲 Alex – @spikerkeicher📲 Craig – @craigsmithPT

Cramping mid-game? Here’s why it happens—and how to actually fix it.In Episode 21 of Past Your Prime, Craig and Alex tackle one of the most frustrating problems in sports: calf and hamstring cramps. Alex shares a real-time story from a recent volleyball match where he finally overcame a calf cramp mid-game using a neural flossing technique—and why it worked for the first time in his life.Craig breaks down the science behind muscle cramping, including the real role of the nervous system, why stretching often makes things worse, and how fatigue, inhibition, and movement patterns all contribute to recurring cramps. They also discuss hamstring pulls, glute shutdown, and how to rewire your body to stop overusing the same muscles.Whether you’re an athlete, weekend warrior, or just tired of waking up with leg cramps, this episode gives you the tools to take control.We cover: – Why your cramps aren’t caused by hydration or electrolytes – How to tell if your cramps are coming from your back – Why glute inhibition leads to hamstring overload – Real-time cramp solutions: neural flossing, traction, and activation – When your training style becomes your injury risk – The #1 mistake people make when treating cramps (stretching!) – How to identify and treat double crush syndrome – How to stop night cramps before they startResources: Are You Past Your Prime? Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life. Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic. 💡 Join the community: pastyourprime.comFollow us on Instagram: 📲 Alex – ⁠@spikerkeicher⁠ 📲 Craig – ⁠@craigsmithPT

Feeling motivated but still can’t make progress? In Episode 20 of Past Your Prime, Craig and Alex break down why motivation alone isn’t enough—and what to do instead.Using Alex’s recent string of injuries and volleyball training as a case study, they reveal a four-step system designed to eliminate failure points, build foundational skills, use feedback loops, and continuously upgrade your plan.Whether you're a busy adult trying to stay fit or an athlete balancing real life with training goals, this episode gives you the tools to build a body that can actually handle your life.We cover: – Why motivation fails—even when you're fired up – How to find and eliminate the real failure points in your routine – The five barriers that stop people from working out consistently – Foundational physical and life skills you need to succeed – How to use tight feedback loops to avoid setbacks and tweak your plan – Why refining your training system matters more than just “working harder”Resources: Are you past your prime? How to Start a Workout RoutineMotivation MythPast Your Prime is the podcast for active adults balancing training, rehab, family, and real life. Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic. 💡 Join the community: pastyourprime.com

Most people think motivation is what keeps them going.But what if relying on motivation is actually what’s holding you back?In Episode 19 of Past Your Prime, Craig and Alex break down why motivation can be a trap—especially when it comes to staying consistent with injury rehab, strength training, or life as a busy parent.From late-night gym sessions to stacking injuries from overdoing it, this episode tackles how meaning, identity, and habit systems matter more than motivation ever will.🔑 In this episode:Why motivation often disappears when you need it mostThe difference between meaning and motivation (and why it matters)How to build systems that work even when you’re exhaustedThe clinical danger of “over-motivation” in rehab and trainingWhy exercise relapse is real—and how to avoid itWhat tissue capacity vs. exercise capacity looks like in real life📲 Follow us:Alex – @spikerkeicherCraig – @craigsmithpt📺 Watch on YouTubePAST YOUR PRIMEPast Your Prime is the podcast for active adults balancing training, rehab, family, and real life.Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic.💡 Join the community: pastyourprime.com

Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 ⁠pastyourprime.com⁠Follow us on Instagram:📲 Alex – ⁠@spikerkeicher⁠ 📲 Craig – ⁠@craigsmithPTEpisode SummaryIn Episode 18 of Past Your Prime, Craig and Alex unpack why muscle cramps are often misunderstood—and why telling people to hydrate more misses the real problem.Craig lays out his clinical model of the cramping threshold, arguing that multiple systems—not just hydration—alter a muscle’s ability to tolerate load and electrical input. If that threshold is lowered by injury, pain, or nerve dysfunction, cramping becomes way more likely.They cover:Why nerve irritation, even at the spine, can change muscle activation in the foot or calfThe role of double crush syndrome in lowering the firing thresholdHow reciprocal inhibition and synergist failure make specific muscles more vulnerableThe surprising truth about electrolytes and dehydration researchHow to build a clinical framework for understanding, diagnosing, and treating crampingThis episode redefines what muscle cramping is—and why managing it means thinking beyond fluid intake.📣 Quote from the Episode:“It’s not a hydration problem. It’s a nervous system problem. The muscle is doing what it’s told—it's just getting the wrong message.”📍 Visit ⁠PastYourPrime.com⁠ for the full blog post

In Episode 17 of the Past Your Prime Podcast, Craig and Alex tackle the follow-up to last week’s deep dive on heel pain misdiagnosis. This time, it’s all about treatment—and how to fix stubborn heel pain that hasn’t responded to classic plantar fasciitis protocols.The culprit? In many cases, it’s not your plantar fascia at all—it’s the flexor digitorum brevis (FDB), a deep foot muscle that’s often overloaded, underdiagnosed, and completely mistreated.Craig walks through the full clinical breakdown of how to test, confirm, and treat FDB-related heel pain using the Four Diagnostic Pillars and a blend of home strategies, rehab techniques, and intelligent load management.They cover:🔎 How to know if it’s not plantar fasciitis📊 The 4 Diagnostic Pillars: Structural, Functional, Treatment Response, Trigger Management🦶 The “FDB Compression Test” and other in-clinic diagnosis tools🎯 Why balance training is more important than arch support🩹 How and when to use Modified Low-Dye taping (with video guide)👣 Foot as a spring: What it means for rehab and performance🏋️‍♂️ Specific exercises to rebuild your foot’s core: toe yoga, toe taps, and more🧠 How compensation patterns (like toe-digging) silently ruin recovery👟 Why your shoes, floor, and even sleeping position might be setting you back🚨 What not to do: Golf balls, massage guns, and over-tapingIf your foot still hurts and nothing is working, this episode lays out exactly what to test and how to treat it—even if you’ve been told it’s “just plantar fasciitis.”-----------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 ⁠pastyourprime.com⁠Follow us on Instagram:📲 Alex – ⁠@spikerkeicher⁠ 📲 Craig – ⁠@craigsmithPT

In Episode 16 of the Past Your Prime Podcast, Craig and Alex dig into one of the most misdiagnosed injuries in the world of foot pain—plantar fasciitis. Or is it? Craig lays out his clinical argument for why heel pain is often incorrectly blamed on the plantar fascia and instead caused by a different culprit: the flexor digitorum brevis (FDB) muscle.They cover:Why cramping is a big red flagThe seven key signs it’s the FDB and not the plantar fasciaCommon missteps in treatment (looking at you, marble pickups and Strasburg socks)What makes athletes more vulnerable to FDB issuesCraig’s take on imaging, orthotics, and the shoe industryWhy plantar fascia is over blamed—and what to do about itIf you’ve been dealing with heel pain and aren’t getting better with typical plantar fasciitis treatments, this episode is for you.👣 Stay tuned for the next episode where they break down treatment strategies for FDB-related heel pain and how to stop the cycle of recurring foot issues.📍Check out the blog: 7 Signs Your Heel Pain Isn’t Plantar Fasciitis (and What’s Really Causing It)--------------------------------------------------Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith (@craigsmithPT) and Alex Keicher (@spikerkeicher) dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 ⁠pastyourprime.com⁠Follow us on Instagram: 📲 Alex – ⁠@spikerkeicher⁠ 📲 Craig – ⁠@craigsmithPT

Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.In each episode, hosts Craig Smith (@craigsmithPT) and Alex Keicher (@spikerkeicher) dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.💡 Learn more, access resources, and join our community: 👉 pastyourprime.comFollow us on Instagram: 📲 Alex – @spikerkeicher 📲 Craig – @craigsmithPT🔑 What We Cover TodayThis episode is a deep dive into how to stay consistent with training when life is trying to crush your soul. Craig and Alex break down real-world strategies to keep moving forward — even if you’ve got a full-time job, two kids, chronic injuries, and limited time.Highlights:How Alex structures his daily schedule to prioritize late-night trainingWhy morning workouts suck (for him) — and how to find the best time for youManaging injuries without losing momentum (rehab standard vs. performance standard)Building a simple, sustainable nutrition routine with Costco staples, teriyaki meats, and white riceSupplement stack breakdown (collagen, creatine, magnesium, multivitamins, electrolytes)Why intensity matters — and how to match it with smart recoveryThe “stretchy pants” trick that gets Alex out of bed and into the gymUsing sport vs. lifting for motivation — and planning around in-season vs. off-seasonThe mental health benefits of consistent training, even when sleep sucksWhat Craig calls the 5 Barriers to Staying Active🧠 Craig’s 5 Barriers to Staying Consistent with TrainingAccountability – Do you show up when you say you will?Comfort Level – Do you feel safe and confident where you train?Coaching Need – Are you stuck because you don’t know how to train correctly?Rehab Standard – Is an injury limiting what your body can actually handle?Physical Barriers – Do time, location, or life logistics get in the way?🧩 Key TakeawaysAlex breaks down how he overcame all five — even if he didn’t realize it at the time.Simple wins – Alex eats the same meals Monday–Thursday, saving energy and staying consistent.Stack skills slowly – Don’t try to fix everything at once. Build habits over time.Marry the gym and your life – Training has to fit, or it won’t last.Stretchy pants are for fun – Nacho Libre knows what’s up.💬 Join the ConversationStruggling with one of the five barriers? Drop us a comment or DM — we might cover your situation in a future episode.📲 Subscribe & Share✅ Like the episode ✅ Subscribe (it’s free and helps a ton) ✅ Share this with someone who’s busy, injured, or feels “past their prime”

Check us out at Past Your Prime Website.SummaryEver finished a workout feeling fine, only to wake up the next day feeling like you got hit by a truck? You’re not alone. In this episode, we’re diving deep into the nine tissues that cause pain and the pain mechanisms behind them—so you can stop making the same mistakes in your rehab.Injury UpdatesBefore we get into the nitty-gritty, Craig and Alex share their latest injury reports:Alex’s wrist: Still nagging, still avoiding Craig’s attempts to mobilize it.Craig’s neck: Feels great! But a recent burpee challenge made his back question all life decisions.Alex’s mile run: Somehow a bigger deal than Craig’s 150 burpees.Main Topic: The Nine Tissues & How They Respond to LoadUnderstanding which tissue is injured changes everything in your recovery. We break down: ✔️ Signs of overload for each tissue (so you know when you’re pushing too far) ✔️ Realistic healing timelines (spoiler: they’re longer than you want) ✔️ How to modify training to stay active without making things worseThe Nine Tissues:Bone – Handles force, but if it starts aching, you’re in trouble.Joint – Don’t stretch an irritated joint. Just don’t.Disc – Your spine’s shock absorbers, but they don’t love being compressed all day.Ligament – Stabilizes joints but takes forever to heal if you blow one out.Muscle – Overloading? Watch for excessive soreness and trigger points.Tendon – Loves load, but overdo it and you’re in for a long, painful rehab.Tenosynovium – A fancy name for tendon sheaths. Mess with them, and you’ll regret it.Nerve – Sends electric shock signals when irritated. If that’s happening, back off.Fascia – The mysterious one. Some swear it causes all pain, but we’re still skeptical.Pain Mechanisms: Why Your Pain Might Not Be What You ThinkPain isn’t always tied to tissue damage. We break down the three pain mechanisms:Nociceptive Pain – The "normal" pain from damaged tissue.Neuropathic Pain – The shocking, burning, or tingling pain when nerves are irritated.Nociplastic Pain – The frustrating one, where the nervous system amplifies pain even after the injury should be gone.Key Takeaways🔹 Pain during a workout ≠ pain after a workout. Learn to recognize the difference. 🔹 Your tissue capacity matters more than how “hard” a workout feels. If you’re constantly sore or in pain, something’s off. 🔹 Rehab mistakes can prolong your recovery. Stretching a nerve? Bad idea. Ignoring a joint injury? Worse idea.🎤 Want us to dive into your pain? Drop a comment, and we’ll break it down in a future episode.🔹 Like, follow, share, and subscribe! Because nothing helps ease pain like knowing you're not alone.